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Enduro Rider: Biceps & Core Power

Build the pulling strength and iron core that keeps you in control when the trail gets rough. You'll feel your arms and midsection working together the way they do on the bike — powerful, stable, and ready for anything.

robbo

Created by

robbo

Workout Breakdown

Warm-Up

1

Jump Rope

2 sets × 60s, 60s

1

Arm Circle

1 set × 30s

1

Scapular Pull-Up

2 sets × 8 reps, 8 reps

1

Dead Hang

2 sets × 20s, 20s

1

Cat-Cow

1 set × 10 reps

Biceps Strength

1

Chin-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

1

Ring Curl - Rings

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Hammer Curl - Resistance Band

1 set × 12 reps

2

Reverse Curl - Resistance Band

1 set × 12 reps

Core — Enduro Stability

1

Ab Wheel Rollout - Ab Wheel

3 sets × 8 reps, 8 reps, 8 reps

3 circuits
1

Hollow Body Hold

1 set × 30s

2

Side Plank

1 set × 25s

1

Hanging Knee Raise

3 sets × 12 reps, 12 reps, 12 reps

3 circuits
1

Plank

1 set × 40s

2

Mountain Climber

1 set × 30s

Cool Down

1

Dead Hang

1 set × 40s

1

Bicep Wall Stretch - Body Only

1 set × 30s

1

Child's Pose

1 set × 40s

1

Seated Spinal Twist Stretch

1 set × 30s